Thursday – 041119

A10
4 Rounds:
1 Minute: Ground to Jump and Touch
45 Seconds: 2x Torpedo Deadlift
30 Seconds: Air Squats
15 Seconds: Burpees



A20
1:00- :45 – :30 – :15 – :15 – :30 – :45 – 1:00:
Ground to Jump and Touch
2x Torpedo Deadlifts
Air Squats
Burpees  


Let the time domains be your guide; sprint hard when the time intervals are shortest, and take a little off the gas when in the larger time domains.



Built Body
Strength:
Back Squat: Sets of 5

Core:
5 Rounds:
30 Seconds: L-Sit
30 Seconds: Micro runners
30 Seconds: Flutter Kicks
30 Seconds: Rest

Conditioning:
30 2x Torpedo Front Squats
30 1x Torpedo Front Squats
30 Air Squats

5:00 time cap

Mobility:
Samson Stretch – 90 seconds per leg

ALCHEMY 365 Alchemy combines yoga, strength, and intense conditioning to change the body and renew the mind. A variety of fun and challenging class formats can be mixed and matched to meet any fitness goal.

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